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LOW-FAT COOKING

Greens, Eggs, No Ham

September 16, 1998|DONNA DEANE | Deane is director of The Times Test Kitchen

The crunch of lightly toasted sunflower seeds against tender scrambled eggs and sauteed greens makes this brunch or supper dish special.

We used spinach and kale, but other greens would also work well. Using egg substitute cuts about 5.6 grams of fat per regular egg, but real eggs can substitute, so to speak, for the substitute.

Top the scramble with a generous dollop of nonfat yogurt. Great accompaniments to this dish are tomato wedges and a toasted bagel half.

GREENS, EGGS, NO HAM

2 teaspoons sunflower seeds

Nonstick cooking spray

Salt

1 cup chopped spinach

1 cup chopped kale

3 tablespoons minced green onion

Pepper

1 cup nonfat egg substitute (equivalent to 4 eggs)

1/4 cup nonfat yogurt, optional

1 small tomato, cut into wedges, optional

Toast sunflower seeds over medium heat in nonstick skillet lightly sprayed with nonstick cooking spray until seeds begin to brown lightly, 1 to 2 minutes. Lightly salt to taste and set aside to cool.

Saute spinach, kale and green onion over medium heat in nonstick skillet lightly sprayed with nonstick cooking spray, stirring, until onion is cooked and greens are wilted, 2 to 3 minutes. Season greens with salt and pepper to taste. Pour nonfat egg substitute over greens. Let cook until egg mixture begins to set. Gently stir as for scrambled eggs until egg is cooked through, 1 to 2 minutes.

Spoon eggs onto 2 serving plates. Top with dollop of yogurt and sprinkle with toasted sunflower seeds. Garnish each plate with tomato wedges.

2 servings. Each serving, without yogurt and tomato:

92 calories; 492 mg sodium; 0 cholesterol; 2 grams fat; 7 grams carbohydrates; 13 grams protein; 0.94 gram fiber.

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